220809

CrossFit Empire South – CrossFit

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Weightlifting

Bench Press (50%) (5 Sets x 10 Reps)

Every 2:00 x 5 sets:

10 bench press (50%)

– Perform reps AFAP.

Metcon

Metcon (3 Rounds for reps)

RX

3 rounds for reps:

2:00 pull-ups

2:00 shoulder presses (65/95 lb)

2:00 calorie row

– Rest 1:00 after each movement.

INTERMEDIATE

3 rounds for reps:

2:00 pull-ups

2:00 shoulder presses (55/75 lb)

2:00 calorie row

– Rest 1:00 after each movement.

BEGINNER

3 rounds for reps:

2:00 jumping pull-ups

2:00 shoulder presses (35/45 lb)

2:00 calorie row

– Rest 1:00 after each movement.

Cool Down

Metcon (No Measure)

2 sets:

:30 forearm stretch

:30 child’s pose

:30 standing pike stretch

After Party

Get some extra work in at open gym!

Metcon (Checkmark)

For completion:

30 v-ups

30 tuck-ups

30 hollow rocks

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